Toe Cars (Controlled Articular Rotations) / Toe Yoga

Dr Notley, Winnipeg Chiropractor and Athletic therapist demonstrates a mobility drill for the toes, called Toe CARs or Toe Yoga.

The toes are often neglected when it come to mobility. The joints in this area deserve to move just like the rest of the joints in our body. Rigid shoes limit how much the toes should move. The toes can bend up and down but can also spread apart. Using toe spreaders/spaces are a helpful addition to this exercise Repeat this movement side to side a number of times a day.

** There should be no pain with this movement. If you do experience pain seek out care from a profesional. Dr Notley is available, by appointment, through the following linkhttp://Drnotley.com/Contact**

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.

Healthy shoulders with shoulder circles (CARs)

To keep our joints healthy we need to move them, on a daily basis, throughout their full range of motion.

 

Shoulder Circles

Start this exercise with your palm facing your hip. By only moving the shoulder raise it up in front and overhead.There will come a point where you can’t move any further. Rotate the palm to the out side and continue to rotate backwards. As you continue through the circle the biceps rotates downward to be facing the floor. You should end with your palm facing away from your hip.

You can also perform this movement in the opposite direction.

Do your best to not rotate your torso or side bend.

A healthy shoulder should be able to move through a perfect or near perfect vertical circle. You won’t see this in the video

To gain an idea of how vertical your arm travels stand near a wall. As you perform the movement if you feel the arm touch the wall take a moment there and try and see if you can lift the arm away from the wall and continue on with the movement without touching the wall.

Perform this exercise on a daily basis.

If you experience pain with this movement you should book an appointment to have it checked out

Shoulder Blade Circles (CARs) for neck pain, back pain or shoulder pain

Shoulder blade scapular circles/carsThe shoulder blades or scapulae have muscles that extend to the neck, thoracic spine, ribs and shoulder.  The shoulder blades, therefore, can influence these other regions. Having control/mobility over the scapula would thus be a potential area to work on if you are having problems in these other areas.

I often have my athletes and my desk athlete’s perform scapular circles if they have any problems in these regions. They are easy to do and can be done anywhere.

Shoulder blade / scapular circles (CARs)

Shoulder blade circles/scapular circles (CARs) can and should be performed with the arms in any position.

To show the movement of the shoulder blade I will perform this movement, in the video, with my arms out in front of me. I will only move one arm so you can see how much the shoulder blade contributes to the movement. Keep in mind you can perform this exercise with both shoulders simultaneously.

I often start my athletes off with their hands resting on their laps. This tends to be the easiest way to start. As they get more accustom to controlling the movement of the shoulder blade the arm can be placed in different positions.

start by pulling the shoulder blades together. Once you’ve hit your max then keep the shoulder blades and raise them up as high as you can. Once you have reached your max then round/reach the shoulder blades forward as far as you can, keeping the should blades up. then when you reach the end point keep it there and drop the shoulder blade down.

Perform this movement slowly.

Take about 30 to 60 seconds to complete one circle.

Dr Notley

 

Neck Circles (CARs) for neck mobility

This is another one of my exercises that I give to athletes/patients in the controlled articular rotations (CARs) category. The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg.  I call them “circles” to my patients because it’s easier for them to understand.  What I like about CARs is that they are easy, yet challenging, and expose to my athletes areas of mobility that they are lacking in.  I recommend performing this exercise on a daily basis to help self assess your mobility.

 

Neck Circles (CARs)

The intent of this exercise is to actively pull the neck through it’s full range of motion. Challenging all angles that the neck can move through. Scribing out the largest circle possible with your neck.

Imagine, as you perform the exercise, that you are fighting against an invisible person trying to push you away from your end range of motion.  Often, when athletes are performing this move, they miss part of the circle. They cut the circle short when they bring the neck behind the shoulders.  To maximize the range of motion, as you get your ear to your shoulder reach the head back as far was you can before you start to look upwards.

Take 30 seconds to a minute to perform one rep repetition. repeat multiple times a day.

Pinching pain, tingling/numbness, and dizziness are not desirable.

Dr Notley

Quadruped Hip Circles (CARS)

This is another one my exercises that I give to my athletes/patients in the controlled articular rotations (CARs) category. The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg.  I call them “circles” to my patients because it’s easier for them to understand.  What I like about CARs is that they are easy, yet challenging, and expose to my athletes areas of mobility that they may be lacking in.

The intent of this exercise is to challenge the hip at its end ranges. The end range of motion is commonly the weakest area. This helps us to strengthen this region and also helps to keep our hips joint healthy through all ranges of motion.

Unlike stretching, which passively improves the  range of motion, this movement makes the muscles work at the end range of motion.

Hip Circles in Quadruped (CARS)


Hip Circles can be performed on their own or, ideally, at the end of a stretching session.

To perform this exercise:

  1. Start in a quadruped position, on all fours, lift the knee up to your chest limiting the amount of rounding of the lower back.
  2. Keep the knee up and move the knee to the outside as far as possible, keeping the pelvis horizontal.
  3. Keep the knee there and rotate the hip inwards attempting to lift the foot higher than the knee. Try not to hike the pelvis up during this point in the exercise
  4. keep the leg up and bring it back behind you. Try not to over arch the back at this point in the exercise.
  5. Return to the start.
  6. This can also be performed in the reverse order

To really challenge yourself perform one repetition for 30 to 60 seconds

Dr Notley

If you are having pain or you are not moving well and want to move better make an appointment